Latest Wods

Friday 170922

For time:

120 double-unders

60 chest-to-bar pull-ups

60 hang power snatches

120 double-unders

Men use 95-lb. barbell

Women use 65-lb. barbell

Thursday 170921

9-15-21 reps for time of:

Thrusters

Bar-facing burpees

Men use 95 lb.

Women use 65 lb.

Wednesday 170920

Overhead squat 5-5-5 reps

Snatch balance 3-3-3 reps

Hang squat snatch 1-1-1 reps

Monday 170918

5 rounds for time of:

60-second L-sit hold

30-cal. row

Each round, accumulate a total of 60 seconds holding the L-sit.

Loredo

Loredo

6 rounds for time of:

24 squats

24 push-ups

24 walking-lunge steps

Run 400 meters

Saturday 170916

For time:

50 hip extensions

15-ft. rope climb, 5 ascents

40 hip extensions

15-ft. rope climb, 4 ascents

30 hip extensions

15-ft. rope climb, 3 ascents

20 hip extensions

15-ft. rope climb, 2 ascents

10 hip extensions

15-ft. rope climb, 1 ascent

Thursday 170914

Front squat 5-5-3-3-3-1-1-1-1-1 reps

Wednesday 170913

30-20-10 reps for time of:

GHD sit-ups

Toes-to-bars

Wall-ball shots, 20-lb. ball

Tuesday 170912

Hang power clean 3-3-3-3-3-3-3 reps

Emily

Emily

10 rounds for time of:

30 double-unders

15 pull-ups

30 squats

100-m sprint

Rest 2 minutes